Friday, January 31, 2014

Fast Friday January 31, 2014

Swam at UT in the main pool with Larry, David, and Ben.

Warmup:
8 x (100 @ 1:30, 1 x 25 @ :30 with 0-1 breath, 1 x 25 with six stroke fast)
Main set:
3 x (5 x 100 @ 2:00, best average/4 x 50 kick @ 1:15, best average/fast swim from a dive in heats/100 easy); averaged 1:05 in round one, 1:04 in round two, and 1:06 in round three.  Went :27 for a fast 50 in round one, :58 for a fast 100 in round two (touched out by Larry), and 2:11 for a fast 200 in round three (1:04/1:07).  The 100 and the 200 both felt smooth.

3900

Thursday, January 30, 2014

Thursday January 30, 2014

Swam at UT in the main pool with Larry, Chris, and Jeff.

Warm up:
1000 (a mix of drills)
Main set:
8 x 75 @ :55
8 x 25 fly
6 x 75 @ :55
6 x 25 back
4 x 75 @ :55
4 x 25 breast
100 easy
20 x 75 @ :55 with fins or buoy; pulled eight of them before I had to leave

Wednesday, January 29, 2014

Wednesday January 29, 2014

Swam in the main pool at UT with Larry, Chris, and Sharon.  Whitney coached.

Warm up:
4 x 200 (150 free/50 IM)
40 x 25 @ 20, 8 fly, 8 back, 8 breast, 8 free, 8 non free. We were allowed to sit a few out to make the interval.
Drop out 50s starting at 1:00; made it through :32
40 x 25 @ 20, 10 of each stroke, :40 rest after every 10th 25
Drop out 50s starting at 1:00 again but taking :02 off the interval with each 50; made I through :32 again


Tuesday, January 28, 2014

Postal notes

It has been several weeks since I last posted; I blame work, a bout of influenza, and a loss of focus, at least in the pool.  But I am back blogging again and have regained my focus.  I missed six days of training over Christmas but managed to swim the New Year's Day workout of 14 x 500, descending to 5:52 (with a buoy).  The flu (minus a fever, thanks to my vaccination status) hurt my endurance significantly, which was particularly noticeable on fly repeats.  So it was with some reluctance that I decided to swim the one hour postal on Sunday.  We had been swimming 1000 and 500 repeats in practice at one hour postal pace (1:15/100).  None of these repeats felt as comfortable as I would have liked given that my goal for the swim was 4800 yards.  So I decided to shave for the event, anticipating a 2% time drop based on my reading and past experience (although I had never shaved without a taper).  As it turns out, I swam 4785, more than 200 yards further than I had swum in 2007.  My first two 1000s were 12:16 and 12:22, roughly 2% faster than the pace I held in practice.  And my time at the 3000 (37:13) was actually :06 faster than my postal 3K in December.  The final 2000 yards were uncomfortable, but I was able to hang on to a 1:16 pace.  This should be good enough for a top ten finish in my age group.

I was tired yesterday so I slept in.  This morning I swam with Jared and Sharon in the main pool at UT.  Whitney coached.  Attendance was light due to the weather.

Warm up:
3 x 300
Main set:
3 x (25 fly, 50 fly/back, 75 fly/back/breast, 25 base; 100 IM strong), then
after round 1, 4 x 100 @ 1:15; after round 2, 4 x 200 pull @ 2:30; and after round 3, 4 x 300 @ 3:45.
Held 3:36 on the 300s, my best effort on that interval since 1978.
2 x  25 breast, 4 x 25 fly, 6 x 25 back, 8 x 25 free, all on :20
6 x 25 no breath